What should be your diet during an injury?
Diet plays an important role in shortening injury and recovery time, and there are certain foods that may be needed in this process.
When you are injured, you may think that the only thing you can do to recover is to rest and wait, but this is not necessarily the case. The recovery process from injury leads to increased nutritional needs, and providing the body with an adequate diet to treat injuries can be beneficial for this process.
Now is not the time for a strict diet
Even if you are in the resting stage, now is not the time for a strict diet. Any serious injury increases your energy needs, so you need to eat enough nutrients (calories).
Increase your protein intake a little
About half of the bone structure is protein. When you have a fracture, the inflammatory response builds up protein blocks to create new bone. Therefore, getting enough protein is essential for recovery from fractures or injuries. It is recommended to consume 1-1.5 grams of protein per kilogram of body weight for optimal bone health.
Increase certain vitamins and minerals
- Calcium . Having a sufficient amount of calcium in the blood is very important during the recovery phase of an injury. Calcium foods include not only dairy products such as milk, yogurt, and cheese, but also found in green vegetables such as kale, spinach, broccoli, almonds, legumes such as lentils, and calcium-fortified foods as an alternative to dairy ( think milk from almonds, soy milk and coconut drinks).
- Vitamin C: Vitamin C is essential for the production of collagen, which is essential for joints and primary bone components. In fact, high doses of vitamin C will speed up the healing process. Many fruits and vegetables are good sources of vitamin C, especially citrus fruits, strawberries, melons, kiwis, tomatoes, bell peppers, and broccoli.
Increasing anti-inflammatory nutrients
When a bone fracture occurs, the damaged tissue releases free radicals, causing oxidative damage and inflammation. Inflammation is a necessary step in fracture healing, but it leads to increased circulation of free radicals. Getting more anti-inflammatory and antioxidant nutrients through diet can boost the body’s defenses against inflammation and oxidative damage caused by trauma.
- omega-3 fatty acids are powerful anti-inflammatory agents found in oily fish, chia, flax, hemp seeds, walnuts, olive oil, even egg yolk. A 2,000mg supply of Omega-3 can help you with additional supply to reduce inflammation.
- antioxidants such as vitamin C, vitamin E, and lycopene also help reduce inflammation.
- vitamin E can be found in egg yolks, almonds, wheat germ, and sunflower seeds, and lycopene is found in some red fruits and vegetables such as tomatoes and tomato sauce, watermelon and guava.
A dietary supplement can help you shorten your injury recovery time, and remember to stay hydrated as well.